MONDAY 1.14.19


MONDAY 1.14.19

Lowry CrossFit – CrossFit

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WU: Warm-up (No Measure)

500M Row or .7 AAB

Foam Roll

Banded Shoulder Distraction

1: Metcon (Weight)

Snatch Primer (A)

On the Minute x 5 (Minutes 0:00-5:00):

1 Halting Power Snatch
3 Halts – Just off floor, knee-level, pockets. 2 seconds at each position.

Set #1 – 50% of 1RM Snatch

Set #2 – 55% of 1RM Snatch

Sets #3+4+5 – 60% of 1RM Snatch

2: Metcon (Weight)

Snatch Primer (B)

On the Minute x 5 (Minutes 6:00-10:00):

1 Snatch Pull

1 Snatch High Pull

1 Power Snatch
Set #1 – 60% of 1RM Snatch

Set #2 – 65% of 1RM Snatch

Sets #3+4+5 – 70% of 1RM Snatch

Snatch Pull – Full pull from the ground, with a big shrug at the top… but the arms stay long and loose.

Snatch High Pull – Same as the first repetition, but now we do bend the arms upon extension. With elbows tracking high and to the outside, aim to being the bar to roughly heart level.

Power Snatch – A full repetition to build on the previous two pulls, which will lead us as well into the heavy singles to follow in the final five minutes.

3: Power Snatch (EMOM 5)

On the minute X 5 (Minutes 11:00-15:00):

1 Power Snatch, building to a heavy.

Start between 70-75%, building as seen fit for a heavy single for the day.

MC: “Double Date” (AMRAP – Rounds and Reps)


15 Hang Power Snatches (95/65)

60 Double-Unders

15 Overhead Squats (95/65)

30/21 Calorie Row

EC: Metcon (Time)


3 Rounds:

21 Dumbbell Front Squats (50’s/35’s)

21 Kipping Handstand Pushups